Yoga For The Arms and Shoulders:The Crow Pose

The Crow Pose, known as “Bakasana” in Sanskrit, is one of the fundamental arm balance poses in yoga. It’s a pose that challenges not just physical strength but also mental focus and determination. Here’s a more detailed guide on its benefits, modifications, and tips:

Benefits of the Crow Pose:

  1. Strengthens the Upper Body: This pose predominantly targets the arms, forearms, and wrists.
  2. Engages the Core: A strong core is crucial to lift and maintain balance in this pose.
  3. Develops Balance and Coordination: Bakasana improves overall balance, concentration, and coordination between various muscle groups.
  4. Stretches the Upper Back and Groin: As you engage in the pose, the upper back gets a mild stretch, and the thighs spread apart, opening the groin.
  5. Boosts Confidence: Successfully holding this pose can be a confidence booster given its challenging nature.


  1. Use a Prop: If you’re new to Bakasana, you can place a cushion or pillow in front of you. This provides reassurance, as there’s something soft to catch you if you tip forward.
  2. One Foot at a Time: Rather than lifting both feet simultaneously, beginners can start by lifting one foot off the ground and then the other as they become more comfortable.


  1. Engage the Core: Think of pulling your belly button towards your spine to engage the core muscles actively.
  2. Look Forward: Instead of looking straight down, gaze a little ahead. This helps in balancing and prevents you from tipping backward.
  3. Elbow Position: Ensure that your elbows remain bent and aligned over your wrists, not splayed out to the sides.
  4. Finger Engagement: Engage and spread your fingers, pressing down through the fingertips for a more stable base.
  5. Commitment: Falling is a part of learning. Do not be discouraged if you fall out of the pose. Instead, understand what went wrong, adjust, and try again.

Regular practice, combined with patience, is essential for mastering Bakasana. As with all yoga poses, listening to your body is paramount. If something doesn’t feel right, ease out of the pose, and try again when you’re ready.

Leave a comment

Your email address will not be published. Required fields are marked *